The Power House at Highland
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10:20 pm

170202

P1 Strength:
14' EMOM
1- Front or KB Goblet Squat x 3-5, pausing in the bottom for 2" on each rep
2- 30" Slow Shoulder taps

P2 Strength:
Every 2' for 14'
1 Hang Squat Clean + 2 Front Squats

P1 WOD:
3RFT
14 Hang Clean and S2OH
100 Singles
25 R Only
25 L Only
100 Alternating
***sub 300m row + 40 calf raises for the DU
15' cap

P2 WOD:
The Double Hanger
3RFT
100 DU
7 Hang Clean + Push Jerk 155/105
15' cap

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9:00 am

#CardioWOD

Looking to add more cardio to your workout regimen? Now you can! Every Wednesday look for our #CARDIOWOD, a workout you can complete during the week at our open gym hours or on your own time! Let us know if you have any questions!

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7:36 am

120201

P1 Strength:
EMOM 18'
1- 3-7 DB Snatch R Arm
2- 3-7 L Arm
3- Flexed Arm Hang 20-30" or Max Strict Pullups (Band Assisted or TRX)

P2 Strength:
EMOM 18'
1- 3-5 DB Snatch R Arm
2- 3-5 DB Snatch L Arm
3- Strict Pullups x 20" AMRAP

P1 WOD:
12' AMRAP
20 butterfly abmat situps
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Rest 4'
Row 500m for time

P2 WOD:
https://www.crossfit.com/workout/2017/01/12#/comments
12' AMRAP
20 Abmat sit-ups strict
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
DB Rx = 60/40#
Rest 4'
500 m. For Time.